An exercise device and methods for performing physical exercise that improve strength, conditioning, and flexibility of an operator in a functional way using multiple body positions and exercising multiple muscle groups while keeping the spine in a safe and natural position, being simple to manufacture and use, and being compact and portable. The exercise device includes an elongated member, a hollow member, handles, a foot board system, and at least one resistance band. A resistance band is secured to the elongated member and the hollow member, and slidable movement of the hollow member and the elongated member relative to each other by the operator stretches a resistance band, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator. The operator may use the exercise device in a number of configurations to perform a number of exercises in a number of body positions.
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1. A method of using an exercise device for physical exercise of the body comprising the steps of:
(a) providing an apparatus comprising:
an elongated member comprising:
a first length; and
a head end at one end of the first length; and
a foot board end at the opposite end of the first length; and
the foot board end comprising the distal end of the apparatus; and
the head end comprising the proximal end of the apparatus; and
a hollow member comprising:
a second length; and
a handle end at one end of the second length; and
a feet end at the opposite end of the second length; and
the elongated member being positioned within the hollow member; and
the handle end of the hollow member being positioned at the proximal end of the apparatus; and
the elongated member and the hollow member being slidably moveable relative to each other; and
a handle system comprising:
a handle clamp attached to the handle end of the hollow member; and
a pair of handles affixed to the handle clamp, wherein the handles extend outwardly from the hollow member; and
a foot board system comprising:
a foot board tube attached to the foot board end of the elongated member, wherein the foot board tube extends outwardly therefrom; and
a pair of foot straps; and
a pair of foot holders; and
a pair of foot boards, wherein the foot boards are attached to the foot board tube, and a foot strap and a foot holder are affixed to a foot board; and
an end cap, wherein the end cap is attached to a distal tip of the foot board end of the elongated member; and
a plurality of securing locations comprising:
a handle; and
a band anchor attached to the feet end of the hollow member; and
a band anchor attached to the head end of the elongated member; and
a band anchor attached to the foot board tube; and
a resistance band comprising:
a first end; and
a second end; and
(b) configuring the apparatus by:
securing the first end of the resistance band to a securing location on the elongated member; and
securing the second end of the resistance band to a securing locations on the hollow member; and
(c) positioning the apparatus by:
securing the distal end; and
grasping a handle with a hand; and
(d) performing exercise of the body by:
moving the distal end relative to the proximal end using an extremity.
2. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with a hand, straightening the legs; and
raising the hands over the head; and
straightening the arms; and
the performing step further comprises:
pulling the foot board system toward the proximal end using a leg; and
simultaneously holding a handle in place using an arm.
3. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with a hand, straightening the leg of the foot; and
raising the hand over the head; and
straightening the arm of the hand; and
the performing step further comprises:
pulling the foot board system toward the proximal end using the leg; and
simultaneously pulling the handle toward the distal end using the arm.
4. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
securing the foot of one leg into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with the hand of the arm opposite the one leg; and
bending the one leg; and
raising the hand of the arm over the head; and
straightening the arm; and
the performing step further comprises:
pulling the handle toward the distal end using the arm; and
simultaneously holding the foot board system in place using the one leg.
5. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
securing the foot of one leg into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping the handle with the hand of the arm opposite the one leg; and
straightening the one leg; and
raising the hand of the arm over the head; and
straightening the arm; and
the performing step further comprises:
pulling the handle toward the distal end using the arm; and
simultaneously pulling the foot board system toward the proximal end using the one leg.
6. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
securing the foot of one leg into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with the hand of the arm opposite the one leg; and
straightening the one leg; and
raising the hand of the arm over the head; and
straightening the arm; and
the performing step further comprises:
holding the handle in place using the arm, and simultaneously pulling the foot board system toward the proximal end using the one leg.
7. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with a hand; and
bending the legs; and
raising the hands over the head; and
straightening the arms; and
the performing step further comprises:
pulling the foot board system toward the proximal end using the ankle of the foot; and
and simultaneously holding the handle in place using the arm.
8. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with a hand; and
bending the leg of the foot to push the foot board toward the distal end so that the distal tip of the foot board end is in contact with the floor; and
bending the arm so that the hand of the arm is at about the level of the chest; and
the performing step further comprises:
holding the foot board system in place and the distal tip of the foot board end in contact with the floor using the leg; and
simultaneously pulling the handle toward the distal end using the arm.
9. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying prone on a floor; and
resting the apparatus on the back; and
grasping one handle with both hands; and
straightening the leg of the foot; and
raising the hands over the head; and
straightening the arms; and
the performing step further comprises:
pulling the foot board system toward the proximal end using the leg; and
simultaneously holding the handles in place using the arms.
10. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus between the legs at an angle to a floor so that the distal tip of the foot board end is in contact with the floor and the proximal end is at about the level of the head; and
grasping a handle with a hand; and
standing and straightening the back; and
raising the hand toward the proximal end; and
straightening the arm of the hand; and
the performing step further comprises:
pulling the handle toward the distal end using the arm by bending it at the shoulder while maintaining the back straight and the arm straight at the elbow; and
simultaneously holding the foot board system in place and the distal tip of the foot board end in contact with the floor.
11. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus between the legs with the distal tip of the foot board end in contact with a floor and the proximal end at about the level of the head; and
grasping a handle with a hand; and
maintaining the legs and back in a squatting position; and
raising the hand toward the proximal end; and
straightening the arm of the hand; and
the performing step further comprises:
pulling the handle toward the distal end using the arm by bending it at the elbow; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
12. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises
placing the apparatus diagonally across the front of the body so that the distal tip of the foot board end is in contact with a floor toward one side of the body and the proximal end is at about the level of the head toward the opposite side of the body; and
grasping the handles with the hands; and
standing and maintaining the back in an upright position; and
raising the hands toward the proximal end; and
straightening the arms; and
the performing step further comprises:
pulling the handles downward diagonally across the front of the body toward the distal end using the arms; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
13. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus between the legs with the distal tip of the foot board end in contact with a floor and the proximal end above the level of the head; and
grasping a handle with a hand; and
standing and maintaining the back in an upright position; and
raising the hand toward the proximal end; and
straightening the arm of the hand; and
the performing step further comprises:
pulling the handle toward the distal end using the arm by bending it at the elbow and using the legs to squat downward by bending the legs at the hip and the knees while holding the back in an upright position; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
14. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus between the legs with the distal tip of the foot board end in contact with a floor and the proximal end above the level of the head; and
grasping a handle with a hand; and
standing and maintaining the back in an upright position; and
raising the hand toward the proximal end; and
straightening the arm of the hand; and
the performing step further comprises:
pulling the handle toward said distal end using the legs to squat downward by bending the legs at the hip and the knees; and
keeping the arm straight; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
15. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus between the legs with the distal tip of the foot board end in contact with a floor and the proximal end above the level of the head; and
grasping a handle with a hand; and
squatting downward by bending the legs at the hip and the knees; and raising the hand toward the proximal end; and
straightening the arm of the hand; and
the performing step further comprises:
pulling the handle toward said distal end using the arm by bending it at the elbow; and
maintaining a squatting position by holding the legs bent at the hip and the knees; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
16. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus alongside one side of the body with the distal tip of the foot board end in contact with a floor and the proximal end at about the level of the head; and
securing one foot into the foot board system; and
grasping the handles with the hands; and
standing and maintaining the back in an upright position; and
raising the hands toward the proximal end; and
straightening the arms; and
the performing step further comprises:
pulling the handles toward the distal end using the arms; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
17. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus alongside one side of the body with the distal tip of the foot board end in contact with a floor and the proximal end at about the level of the head; and
securing one foot into the foot board system; and
grasping the handles with the hands; and
standing and maintaining the back in an upright position; and
raising the hands toward the proximal end; and
straightening the arms; and
the performing step further comprises:
pulling the handles toward the distal end using the arms; and
pulling the foot board end off the floor toward the proximal end using the leg of the one foot.
18. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus alongside one side of the body with the distal tip of the foot board end in contact with a floor and the proximal end at about the level of the head; and
securing one foot into the foot board system; and
grasping the handles with the hands; and
standing and maintaining the back in an upright position; and
raising the hands toward the proximal end; and
straightening the arms; and
the performing step further comprises:
pulling the foot board end off the floor toward the proximal end using the leg of the one foot; and
simultaneously holding the handles in place using the arms.
19. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus in front of the body with the distal tip of the foot board end in contact with a floor directly in front of the body and the proximal end in contact with the chest; and
grasping the handles with the hands; and
standing and maintaining the back in an upright position; and
bending the arms; and
the performing step further comprises:
pushing the handles downward in front of the body toward the distal end using the arms; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
20. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with a hand; and
bending the legs; and
bending the arm of the hand so that the hand is at about the level of the chest; and
the performing step further comprises:
pushing the foot board system toward the distal end using the leg of the foot; and
simultaneously holding the handles in place using the arm.
21. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with a hand; and
bending the leg and
bending the arm of the hand so that the hand is at about the level of the chest; and
the performing step further comprises:
pushing the foot board system toward the distal end using the leg; and
simultaneously pushing the handle toward the proximal end using the arm.
22. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with a hand; and
bending the leg of the foot; and
bending the arm of the hand so that the hand is at about the level of the chest; and
the performing step further comprises:
pushing the handle toward the proximal end using the arm; and
simultaneously holding the foot board system in place using the leg.
23. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
securing a foot into the foot board system; and
lying supine on a floor; and
resting the apparatus on the abdomen; and
grasping a handle with a hand; and
bending the leg of the foot to push the foot board toward the distal end so that the distal tip of the foot board end is in contact with the floor; and
bending the arm of the hand so that the hand is at about the level of the chest; and
the performing step further comprises:
pushing the handle toward the proximal end using the arm; and
simultaneously holding the foot board system in place and the distal tip of the foot board end in contact with the floor.
24. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus diagonally across the front of the body with the distal tip of the foot board end in contact with a floor toward one side of the body and the proximal end at about the level of the head toward the opposite side of the body; and
grasping a handle with one hand; and
standing and maintaining the back in an upright position; and
raising the hand toward said proximal end; and
straightening the arm of the hand; and
holding the handle in a diagonal orientation to said floor; and
the performing step further comprises:
pulling the handle downward diagonally across the front of the body toward the distal end and moving the handle away from the front of the body using the straight arm; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
25. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus diagonally across the front of the body with the distal tip of the foot board end in contact with a floor toward one side of the body and the proximal end at about the level of the head toward the opposite side of the body; and
grasping a handle with one hand; and
standing and maintaining the back in an upright position; and
straightening the arm of the hand; and
holding the handle in a parallel orientation to the floor; and
raising the arm until it is parallel to the floor and until the elongated member and the hollow tube are touching the body; and
the performing step further comprises:
pulling the handle downward toward the distal end and toward the waist using the straight arm; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
26. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus upright in front of the body with the distal end between the legs and the distal tip of the foot board end in contact with the floor and a foot in contact with a foot board tube and the proximal end above the head; and
grasping the handle with a hand; and
standing and straightening the back; and
raising the hand toward the proximal end; and
straightening the arm of the hand, and holding the handle over the head; and
the performing step further comprises:
pulling the handles toward the distal end using the arm by bending at the shoulder while maintaining the back straight and the arm straight at the elbow; and
simultaneously holding the foot board system in place and the distal tip of the foot board end in contact with the floor.
27. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus at an angle to a floor alongside one side of the body with the distal tip of the foot board end in contact with the floor and the proximal end at about the level of the head; and
standing facing the distal end and maintaining the back in an upright position; and
grasping the handle with a hand and holding the handle diagonal to the floor; and
bending the arm of the hand; and
holding the handle at about the level of the shoulder with the proximal end close to the body; and
the performing step further comprises:
pushing the handle toward the distal end using the arm; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
28. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus at an angle to a floor alongside one side of the body with the distal tip of the foot board end in contact with the floor and the proximal end at about the level of the head; and
standing facing the distal end and maintaining the back in an upright position; and
grasping a handle with a hand and holding the handle diagonal to the floor; and
straightening the arm of the hand; and
holding the handle at about the level of the shoulder with the proximal end about an arm length away from the body; and
the performing step further comprises:
pushing the handle toward the distal end and the proximal end toward the body using the straight arm; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
29. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus at an angle to a floor alongside one side of the body with the distal tip of the foot board end in contact with the floor and the proximal end at about the level of the head; and
securing one foot into the foot board system with the distal tip at the outside of the foot and the distal end behind the body; and
placing a handle under the axilla on the same side of the body as the foot; and
grasping the handle with the hand on the same side of the body as the axilla and the foot; and
standing and maintaining the back in an upright position; and
holding the handle at about the level of the chest; and
the performing step further comprises:
pulling the foot board end off the floor toward the proximal end using the leg of the foot; and
simultaneously holding the handle in place using the arm and the axilla.
30. The method of
the configuring step further comprises:
arranging the apparatus in a first configuration, wherein the first end of the resistance band is secured to a securing location on the head end of the elongated member, and the second end of the resistance band is secured to a securing location on the feet end of the hollow member; and
the positioning step further comprises:
placing the apparatus diagonally across the front of the body with the distal tip of the foot board end in contact with a floor toward one side of the body and the proximal end at about the level of the shoulder toward the opposite side of the body; and
grasping the handles with both hands; and
standing with the legs straight; and
maintaining the back in an upright position; and
bending the arms; and
holding the handles at about the level of the chest in a diagonal orientation to the floor; and
the performing step further comprises:
pulling the handles downward toward the distal end and toward the floor by bending the leg on the same side of the body as the distal end and stepping toward the distal end while keeping the arms bent and holding the handles in a diagonal orientation to the floor; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
31. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
placing the apparatus diagonally across the front of the body with the distal tip of the foot board end in contact with a floor toward one side of the body and the proximal end above the level of the head toward the opposite side of the body with the foot board holders and said foot straps facing the floor; and
securing the distal end to the floor by standing on a foot strap with the foot on the one side of the body; and
grasping one handle with the hand on the opposite side of the body; and
standing with the legs straight; and
maintaining the back in an upright position; and
straightening the arm of the hand grasping the handle; and
holding the handle in a diagonal orientation to the floor; and
the performing step further comprises:
pulling the handle upward across the front of the body toward the proximal end while holding the handle in a diagonal orientation to the floor; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
32. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
placing the apparatus diagonally across the front of the body with the distal tip of the foot board end in contact with a floor toward one side of the body and the proximal end above the level of the shoulder toward the opposite side of the body with the foot board holders and the foot straps facing the floor; and
securing the distal end to the floor by standing on a foot strap; and
grasping a handle with the hand on the side of the body opposite the one side of the body; and
standing with the legs straight; and
maintaining the back in an upright position; and
straightening the arm of the hand; and
holding the handle in a parallel orientation to the floor; and
the performing step further comprises:
pulling the handle upward across the front of the body toward the proximal end while holding the handle in a parallel orientation to the floor; and
simultaneously holding the distal tip of the foot board end in contact with the floor.
33. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
placing the apparatus upright in front of the body with the proximal end above the head and the distal end between the legs and the distal tip of said foot board end in contact with a floor and the foot board holders and the foot straps facing the floor, securing the distal end to the floor by standing on a foot strap; and
grasping a handle with a hand; and
standing and straightening the back; and
bending the arm of the hand; and
holding the handle parallel to the floor at about the level of the waist and about an arm length away from the front of the body; and
the performing step further comprises:
pulling the handle upward in front of the body toward the proximal end using the arm while maintaining the back straight; and
simultaneously holding the foot board system in place and the distal tip of the foot board end in contact with the floor.
34. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
placing the apparatus upright in front of the body with the proximal end above the head and the distal end between the legs and the distal tip of the foot board end in contact with a floor and the foot board holders and the foot straps facing the floor; and
securing the distal end to the floor by standing on a foot strap; and
grasping a handle with a hand; and
standing and straightening the back; and
bending the knees; and
bending the arm of the hand; and
holding the handle parallel to the floor at about the level of the chest with the proximal end close to the body; and
the performing step further comprises:
pulling the handle upward in front of the body toward the proximal end using the arm and the legs while maintaining the back straight; and
simultaneously holding the foot board system in place and the distal tip of the foot board end in contact with the floor.
35. The method of
the configuring step further comprises:
arranging the apparatus in a second configuration, wherein the first end of the resistance band is secured to a securing location on the foot board end of the elongated member, and the second end of the resistance band is secured to a securing location on the handle end of the hollow member; and
the positioning step further comprises:
securing one foot into the foot board system; and
lying supine on a floor; and
grasping a handle with the hand opposite the one foot; and
bending the leg of the one foot so that the knee is at about the level of the waist; and
bending the arm of the hand opposite the one foot so that the hand is at about the level of the face; and
the performing step further comprises:
pushing the foot board system toward the distal end using the leg of the one foot; and
simultaneously pushing the handle toward the proximal end using the arm.
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This patent application claims the benefit of U.S. Provisional Patent Application No. 61/630,601 filed Dec. 15, 2011 and U.S. patent application Ser. No. 13/694,574 filed Dec. 13, 2012, the disclosure of which is incorporated by reference in its entirety.
Not applicable.
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Not applicable.
1. Field of the Invention
This invention relates to an apparatus and method for performing physical exercise, and particularly to a system that is portable and improves body strength in an efficient, functional, and safe way.
2. Description of the Related Art
Exercise machines that are used only in certain limited body positions, isolate muscle groups, move the spine from a flexed to an extended position, are difficult or complicated to use, are difficult and expensive to manufacture, and are bulky and not portable, are known in the art.
The present invention is a total body exercise system that provides many advantages over the prior art. Performing exercises using the present invention allows the extremities to move through a full range of motion while the operator is standing, lying prone, lying supine, or lying on one side, and also exercises the extremities in many combinations, including a combination of legs and arms at the same time, arms only, legs only, one arm and one leg on the same side of the body, or one leg and one arm on opposite sides of the body, thereby maximizing the strengthening and conditioning effects achieved by the operator. Further, the present invention strengthens and conditions the muscles in a functional way, whereby muscles are exercised as functional groups, in contrast to prior art exercise devices that isolate muscle groups. In addition, the present invention strengthens and conditions the trunk and core, including the neck, chest, abdominal, and back muscles, while simultaneously strengthening and conditioning the muscles of the extremities, thereby providing a balance of strength and conditioning between different muscle groups, which maximizes total body strength, conditioning, and flexibility, and avoids and prevents injury. In addition, in contrast to prior art exercise machines that move the spine from a flexed to an extended position, the present invention strengthens and conditions the trunk and core and the extremities while maintaining the spine in its naturally safe lordotic curved position in multiple positions of use by the operator, including standing, lying prone, lying supine, and lying on one side, thereby avoiding and preventing injury. Finally, the present invention provides a total body exercise system that is light, compact, and portable, which is advantageous when storing the exercise system, shipping it, or moving or traveling with it.
The present invention provides an apparatus and method for performing physical exercise that is novel and useful in providing a portable system that improves strength and conditioning of the operator in a safe, efficient, and functional way, in which the spine is kept in its safe and natural position and opposing muscle groups are strengthened and conditioned to similar levels, which is ideal for efficient and proper strengthening and conditioning and avoidance of injury.
According to one embodiment of the present invention, an exercise system comprises an elongated member, a hollow member, and at least one resistance band. The elongated member may be positioned within the hollow member, and the elongated member and the hollow member may be slidably moveable relative to each other. At least one resistance band may be secured at one securing location on the elongated member and at one securing location on the hollow member. Movement of the hollow member and the elongated member relative to each other by the operator stretches a resistance band, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator.
In another embodiment, the exercise system may further include a pair of handles that that are attached to the hollow member and extending outwardly from the hollow member. The handles are adapted to receive force, which if large enough to overcome the resistance created by a resistance band, will slidably move the hollow member and the elongated member relative to each other. Force may be applied to one or both of the handles by one or both hands of the operator.
In another embodiment, the exercise system may further include a foot board system with a foot board tube that is attached to the elongated member and extending outwardly from the elongated member. The foot board system is adapted to receive force, which if large enough to overcome the resistance created by a resistance band, will slidably move the hollow member and the elongated member relative to each other. Force may be applied to the foot board system by one or both feet of the operator.
In another embodiment, force may be applied to one or both of the handles by one or both hands of the operator in one direction, and at the same time force may be applied to the foot board system by one or both feet of the operator in the opposite direction.
In another embodiment, the elongated member includes two ends, a foot board end where a foot board tube of the foot board system may be attached, and a head end where one or more band anchors may be attached. The hollow member includes two ends, a handle end where the handles may be attached, and a feet end where one or more band anchors may be attached. The elongated member is positioned within the hollow member in such a way that the handle end of the hollow member is generally situated at or toward the opposite end of the exercise system from the foot board end of the elongated member. The foot board end of the elongated member comprises the distal end of the exercise system, and the head end of the elongated member comprises the proximal end of the exercise system. The securing locations on the elongated tube to which a resistance band may be secured include the foot board tube, one or more band anchors attached to the foot board tube, and one or more band anchors attached to the head end of the elongated member. The securing locations on the hollow member to which a resistance band may be secured include one or more band anchors attached to the feet end of the hollow member, and one or both handles attached to the handle end of the hollow member.
In another embodiment, the elongated member may be substantially longer than the hollow member, by at least about twice the length of the hollow member, and the distance the hollow member and the elongated member may be slidably moved relative to each other may be at least about the length of the elongated member.
In another embodiment, the outside diameter or dimensions of the elongated member may be slightly smaller than the inside diameter or dimensions of the hollow member, by at least enough distance to allow the elongated member and the hollow member to be slidably moved relative to each other.
A more complete appreciation of the present invention is provided by reference to the following detailed description of the appended drawings and figures. The following description in conjunction with the appended figures enables a person having skill in the art to recognize the numerous advantages and features of the present invention by understanding the various disclosed embodiments. It should be understood, however, the invention is not limited to the precise arrangements in the instrumentality shown. The following figures are utilized to best illustrate these features:
The following discussion is presented to enable a person skilled in the art to make and use the present invention. References herein to any of the hands making any contact with the apparatus shall include but are not limited to one or both hands being pronated relative to the handle 40, one or both hands being supinated relative to the handle 40, and/or any combination thereof. Except where expressly stated otherwise, references herein to any of the extremities making any contact with the apparatus shall include but are not limited one or both hands making such contact, one or both feet making such contact, and/or any combination thereof. References herein to securing the distal end 49 shall include but are not limited to placing a foot in contact with a part of the foot board system 35 and/or placing the distal end 49 in contact with a wall, floor, or other solid object. The general principles described herein may be applied to embodiments and applications other than those specifically detailed below without departing from the spirit and scope of the present invention. Therefore, the present invention is not intended to be limited to the embodiments expressly shown, but is to be accorded the widest possible scope of invention consistent with the principles and features disclosed herein.
Referring to
The head end 31 of elongated member 27 is flanged, in which the outside diameter or dimension of the head end 31 of elongated member 27 is slightly larger than the outside diameter or dimension of the remainder of the elongated member 27, and the outside diameter or dimension of the flanged portion 33 of the elongated member 27 is about equal to the outside diameter or dimension of the handle end 41 of hollow member 28, such that when the head end 31 of the elongated member 27 slidably moves toward the handle end 41 of hollow member 28, contact between the flanged portion 33 of the elongated member 27 and the handle end 41 of the hollow member 28 prevents any further such slidable movement in that direction. The feet end 47 of hollow member 28 is also flanged in a similar manner to the flanged portion 33 of the elongated member 27, and the flanged portion 43 of hollow member 28 is slightly larger than the outside diameter or dimension of the remainder of the hollow member 28, by about the same proportion as the increase in diameter or dimension of the flanged portion 33 of the elongated member 27 relative to the diameter or dimension of the remainder of the elongated member 27, and the extra thickness of the hollow member 28 at the feet end 47 may provide increased depth in which to secure band anchors 34L and 34R. The dimensions of flanged portion 33 of elongated member 27 and/or the flanged portion 43 of hollow member 28 may be modified, or flanged portion 33 and/or the flanged portion 43 may be omitted, without departing from the spirit and scope of the present invention.
Referring to
Handles 30L and 30R are affixed to a handle clamp 48 which is affixed to the handle end 41 of hollow member 28, preferably by glue, welding, or other methods as known in the art. In another embodiment, handles 30L and 30R are affixed to handle clamp 48, which is removably attached to handle end 41 of hollow member 28 by clamping, bolting, or other methods known in the art. Handle clamp 48 may further comprise two C-shaped sections joined together into the shape of a ring by gluing, welding, by bolts on each side, or by a hinge on one side and a bolt on the other side. The handles 30L and 30R receive force from the hands of the operator when the exercise system 26 is in use. Handles 30L and 30R also provide securing locations for at least one resistance band 54. Resistance band 54 is preferably constructed of natural or synthetic rubber, and resembles a large common rubber band. In other embodiments, resistance band 54 is constructed of natural or synthetic rubber, and is comprised of a single strap with loops at each of its two ends of sufficient diameter to allow the resistance band 54 to be secured to securing locations such as handles 30L or 30R, band anchors 32L, 32R, 34L, 34R, 36L, or 36R, or foot, board tube 38. Resistance bands 54 may be constructed of different thicknesses and/or lengths to provide different levels of resistance. Band anchors 32L, 32R, 34L, 34R, 36L, and 36R are preferably rods which are affixed to elongated member 27 or hollow member 28 by glue, welding, or other methods as known in the art. In other embodiments, band anchors 32L, 32R, 34L, 34R, 36L, and 36R are hooks, studs, rings, bolts, or screws, or other similar members that are suitable for providing a securing location for at least one resistance band 54. Affixed to the feet end 47 of hollow member 28 are band anchors 34L and 34R which provide securing locations for at least one resistance band 54. Affixed to the head end 31 of the elongated member 27 are band anchors 32L and 32R which provide securing locations for at least one resistance band 54.
Foot board tube 38 is inserted into foot board tube hole 57 drilled into foot board end 37 of elongated member 27. The diameter of foot board hole 57 is slightly larger than the outside diameter of foot board tube 38, such that when foot board tube 38 is positioned in foot board tube hole 57, foot board tube 38 may freely rotate about its long axis, such that when exercise system 26 is in use the angle of the feet of the operator 52, referring to the flexion or extension of the ankles of the operator 52 relative to the long axis of elongated member 27, may be changed by the body movement of the operator 52. Affixed to foot board tube 38 are band anchors 36L and 36R which provide securing locations for at least one resistance band 54. Foot board tube 38 also provides securing locations for at least one resistance band 54. Foot boards 40L and 40R are removably attached to foot board tube 38 preferably by inserting and tightening a plurality of footboard bolts 50 through a plurality of holes drilled in foot board tube 38 and a plurality of holes drilled in foot boards 40L and 40R. The foot board system 35 comprises foot holders 44L and 44R and foot straps 42L and 42R. Foot straps 42L and 42R are removably attached to foot holders 44L and 44R, respectively, preferably by inserting and threading screws through foot straps 42L and 42R and into foot holders 44L and 44R. Foot holders 44L and 44R are removably attached to foot boards 40L and 40R, respectively, preferably by inserting and threading screws through foot holders 44L and 44R and into foot boards 40L and 40R, respectively. The length of the foot straps 42L and 42R may be adjusted by buckles, hook-and-loop fasteners, or other methods known in the art, for the use of exercise system 26 by different operators 52 with different sizes of feet. In addition, the length of the foot holders 44L and 44R may be adjusted by sliding theme up or down on the foot boards 40L and 40R, respectively, and removably attaching them to the foot boards 40L and 40R, respectively, for use by different operators 52 with different sizes of feet. In another embodiment, instead of foot straps 42L and 42R and foot holders 44L and 44R, the foot board system 35 may comprise a pair of cover foot stretchers and flexfoots (Concept 2, Morrisville, Vt.) each of which may be removably attached to foot boards 40L and 40R by inserting and tightening a plurality of foot board bolts 50 through holes cut or drilled through the cover foot stretchers and into foot boards 40L and 40R. In another embodiment, instead of foot straps 42L and 42R and foot holders 44L and 44R, the foot board system may comprise a pair of shoes each of which may be removably attached to foot boards 40L and 40R by inserting and tightening a plurality of foot board bolts 50 through holes cut or drilled through the soles of the shoes and into foot boards 40L and 40R. End cap 46 is removably attached to the tip of the foot board end 37 of elongated member 27. End cap 46 may be made of a durable and skid-resistant material such that it is suitable to be placed on a floor and/or against a wall so as to maintain the position of the tip of the foot board end 37 of elongated member 27 in place during use of the exercise system 26.
At least one resistance band 54 is secured to two securing locations, one securing location on the elongated member 27, and one securing location on the hollow member 28. Securing a resistance band 54 to securing locations such as handles 30L or 30R, band anchors 32L, 32R, 34L, 34R, 36L, or 36R, or foot board tube 38 refers to a resistance band 54 being placed between two securing locations, one end of the resistance band 54 is looped around one securing location, and the other end of the resistance band 54 is looped around the other securing location, as illustrated in
Referring to
Referring to
Referring to
Method of Use
The exercise system 26 of the present inventions is used for exercising the muscles of the extremities and the trunk and core, including the neck, chest, abdomen, and back. Methods of using the exercise system 26, or exercises, are performed standing, lying prone, lying supine, and lying on one side. Exercises described or illustrated using one arm of a particular side of the body are also performed using the arm of the opposite side of the body. Exercises described or illustrated using one leg of a particular side of the body are also performed using the leg of the opposite side of the body. Exercises are performed one or more times at the option of the operator 52, and in any order chosen by the operator 52, for strengthening and conditioning. Exercises using the exercise system 26 in the first configuration are shown in
Exercises are performed by the operator 52 lying supine and using the exercise system 26 in the first configuration. At least one resistance band 54 is secured to one or more band anchors 32L and/or 32R and to band anchors 34L and/or 34R. The operator then performs one or more of the following exercises as shown in
As shown in
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Exercises are also performed by the operator 52 lying prone and using the exercise system 26 in the first configuration. At least one resistance band 54 is secured to one or more band anchors 32L and/or 32R and to band anchors 34L and/or 34R. The operator then performs one or more of the following exercise as shown in
Exercises also are performed by the operator 52 lying supine and using the exercise system 26 in the second configuration. At least one resistance band 54 is secured to one or more handles 30L and/or 30R and to band anchors 36L and/or 36R. In the alternative, at least one resistance band 54 is secured to one or more handles 30L and/or 30R and to foot board tube 38. The operator then performs one or more of the following exercises as shown in
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As shown in
Exercises are also performed by the operator 52 standing and using the exercise system 26 in the first configuration. At least one resistance band 54 is secured to one or more band anchors 32L and/or 32R and to band anchors 34L and/or 34R. The operator then performs one or more of the following exercises as shown in
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Exercises are also performed by the operator 52 standing and using the exercise system 26 in the first configuration. At least one resistance band 54 is secured to one or more band anchors 32L and/or 32R and to the band anchors 34L and 34R. The operator then performs one or more of the following exercises as shown in
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Exercises are also performed by the operator 52 standing and using the exercise system 26 in the second configuration. At least one resistance band 54 is secured to one or more handles 30L and/or 30R and to the band anchors 36L and/or 36R. In the alternative, at least one resistance band 54 is secured to one or more handles 30L and/or 30R and the foot board tube 38. The operator the performs one or more of the following exercises as shown in
As shown in
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As shown in
Exercises are also performed by the operator 52 lying supine and using the exercise system 26 in the second configuration. At least one resistance band 54 is secured to one or more handles 30L and/or 30R and to the band anchors 36L and/or 36R. In the alternative, at least one resistance band 54 is secured to one or more handles 30L and/or 30R and the foot board tube 38. The operator the performs one or more of the following exercises as shown in
As shown in
It will be appreciated by those skilled in the art that changes could be made to the embodiments described above without departing from the broad inventive concept thereof. It is understood, therefore, that the invention disclosed herein is not limited to the particular embodiments disclosed, but it is intended to cover modifications within the spirit and scope of the present invention as defined by the appended claims.
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